Weslo Cadence 4350 Owners Manual - Page 12

Weslo Cadence 4350 Manual

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EXERCISE INTENSITY For an effective aerobic workout, it is important to exercise at the proper intensity level. You can maintain the proper intensity` level using your heart rate as a guide. To develop your cardiovascular capacity, your heart rate should be kept within what is called your "training zone" during exercise. You can find your training zone by consulting the table below. Training zones are listed for both conditioned and unconditioned persons, ages 20 to 85 years. UNCONDITIONED CONDITIONED TRAINING ZONE TRAINING ZONE AGE (BEATS/MIN) (BEATS/MIN) 20 138-167 25 136-166 30 135-164 35 134-162 40 132-161 45 131-159 50 129-156 133-162 132-160 130-158 129-156 127-155 125-153 124-150 UNCONDITIONED CONDITIONED TRAINING ZONE TRAINING ZONE AGE (BEATS/MIN) (BEATS/MIN) 55 127-155 60 126-153 65 125-151 70 123-150 75 122-147 80 120.146 85 118.144 122-149 121-147 119-145 118-144 117-142 115.140 114-139 During the first few weeks of your exercise program you should keep your heart rate near the low end of your training zone. Over the course of a few months, gradually increase your heart rate until you reach the high end of your training zone. As your conditioning improves, a greater workload will be required in order to raise your heart rate to your training zone. You can measure your heart rate and find the proper level of exercise intensity using the electronic monitor (see the ELECTRONIC MONITOR OPERATION GUIDE.) First, set the monitor for 4 minutes. Press the "START/STOP" key and exercise at a comfortable pace until the 4 minutes elapse. Immediately measure your heart rate using the Pulse function. If your heart rate is below your training zone, increase your level of exertion. If your heart rate is too high, reduce your level of exertion. THE WORKOUT Each workout should begin with at least 5 minutes of stretching or light calisthenics. Warming up in this manner prepares the body for more strenuous exercise by increasing circulation, delivering more oxygen to the muscles, and raising the body temperature. The warm-up should be followed by 20-30 minutes of exercising with your heart rate in your training zone. Each workout should end with at least 5 minutes of stretching or light exercise to aid circulation and prevent soreness. To maintain or improve your conditioning, you must exercise 2-3 times per week as described above. A day of rest between workouts is recommended. After a few months of exercising, the number of 12 workouts can be increased to 4-5 per week. The key to achieving successful results is consistency.

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EXERCISE
INTENSITY
For
an
effective
aerobic
workout,
it
is
important
to
exercise
at
the
proper
intensity
level.
You
can
main-
tain
the
proper
intensity`
level
using
your
heart
rate
as
a
guide.
To
develop
your
cardiovascular
capaci-
ty,
your
heart
rate
should
be
kept
within
what
is
called
your
"training
zone"
during
exercise.
You
can
find
your
training
zone
by
consulting
the
table
below.
Training
zones
are
listed
for
both
conditioned
and
unconditioned
persons,
ages
20
to
85
years.
AGE
UNCONDITIONED
TRAINING
ZONE
(BEATS/MIN)
CONDITIONED
TRAINING
ZONE
(BEATS/MIN)
20
138-167
133-162
25
136-166
132-160
30
135-164
130-158
35
134-162
129-156
40
132-161
127-155
45
131-159
125-153
50
129-156
124-150
AGE
UNCONDITIONED
TRAINING
ZONE
(BEATS/MIN)
CONDITIONED
TRAINING
ZONE
(BEATS/MIN)
55
127-155
122-149
60
126-153
121-147
65
125-151
119-145
70
123-150
118-144
75
122-147
117-142
80
120.146
115.140
85
118.144
114-139
During
the
first
few
weeks
of
your
exercise
program
you
should
keep
your
heart
rate
near
the
low
end
of
your
training
zone.
Over
the
course
of
a
few
months,
gradually
increase
your
heart
rate
until
you
reach
the
high
end
of
your
training
zone.
As
your
conditioning
improves,
a
greater
workload
will
be
re-
quired
in
order
to
raise
your
heart
rate
to
your
training
zone.
You
can
measure
your
heart
rate
and
find
the
proper
level
of
exercise
intensity
using
the
electronic
monitor
(see
the
ELECTRONIC
MONITOR
OPERATION
GUIDE.)
First, set
the
monitor
for
4
minutes.
Press
the
"START/STOP"
key
and
exercise
at
a
comfortable
pace
until
the
4
minutes
elapse.
Immediately
measure
your
heart
rate
using
the
Pulse
function.
If
your
heart
rate
is
below
your
training
zone,
increase
your
level
of
exertion.
If
your
heart
rate
is
too
high,
reduce
your
level
of
exertion.
THE
WORKOUT
Each
workout
should
begin
with
at
least
5
minutes
of
stretching
or
light
calisthenics.
Warming
up
in
this
manner
prepares
the
body
for
more
strenuous
exercise
by
increasing
circulation,
delivering
more
oxy-
gen
to
the
muscles,
and
raising
the
body
temperature.
The
warm-up
should
be
fol
lowed
by
20-30
min-
utes
of
exercising
with
your
heart
rate
in
your
training
zone.
Each
workout
should
end
with
at
least
5
minutes
of
stretching
or
light
exercise
to
aid
circulation
and
prevent
soreness.
To
maintain
or
improve
your
conditioning,
you
must
exercise
2-3
times
per
week
as
described
above.
A
day
of
rest
between
workouts
is
recommended.
After
a
few
months
of
exercising,
the
number
of
12
workouts
can
be
increased
to
4-5
per
week.
The
key
to
achieving
successful
results
is
consistency.